Standing on one leg, DB is in opposite hand. Your hips slide BACK and chest stays lifted as you squat on that leg. Bring the dumbbell across towards the opposite foot and as you stand, pull the dumbbell up to a shoulder press. The foot-hip-core engagement is where stability is generated. Breathe!

Plant the standing foot through heel and mid-foot. Lunge back and use the core to lift as you pull knee up. Arms go out to the side from the shoulder, leading with the elbows (not the hands!) and lifting the chest up. Keep the elbows pulled back to help keep it out of the neck.

How to do a bent over flye, keep it out of your neck, and strengthen your back.

Stand in a split stance and hinge forward from the hips. Lengthen your spine and pull your elbows up, keeping your shoulders from hiking up towards your ears. Extend your arms, full stop at the top, then bend again. Keep your elbows up and mis back active!

Square hips to the floor, micro bend the standing leg, use the mid-back (not the neck!) to work the flye, keeping your core engaged.

Always lead from your center- really think about that as you transition this movement, Go slow and find your shoulder blades in both the down dog and the push up.

Slightly bend your knees, anchor your shoulder blades down and back, pull front ribs towards waist as you lift up. palms slightly turned up, do not go above your shoulder height. Focus on abs and shoulders, the opposing motion of lifting up while pulling shoulder blades down.

With or without weights under your hands, pull abs in and create neutral spine. Drive elbows out/back at about 45-degree angle, the lower and lift. At the top of the motion, pull knees in with minimal movement of the hips to work your core! Repeat the process...